Learning how to do Pilates has become increasingly popular over the last decade. Pilates exercises are an efficient method of body conditioning that mesh a system of stretching and strengthening moves developed by its namesake, Joseph Pilates, early in the 20th Century. Pilates strengthens your body's core muscles by using your mind and body to create muscle resistance.

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Steps

1

Find a gym, fitness center or instructor that offers Pilates instruction in your area. Formerly, Pilates was only practiced by dancers and gymnasts. Now, because of its recent popularity, Pilates is wide-spread and instruction is offered anywhere from elite gyms to the YMCA. However, this may mean that some instructors are not as qualified to teach as others.

Look for an instructor who has certification from an accredited organization such as the Pilates Method Alliance.

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2

Determine which type of Pilates instruction is right for you. Pilates exercises can be done as mat work or on apparatus like the Pilates reformer and chair or both.

Large group classes are usually taught doing mat work, which may involve the use of small apparatus like weights or resistance bands.

Individual or small groups may be taught on the reformer, since reformer machines are expensive to provide, take up more space than a mat and are heavy to move.

3

Purchase a membership, block of classes, individual class-by-class or private sessions based on your level of experience, fitness, commitment, time and budget.

4

Begin and stay focused. The goal is to unite your strength in mind and body to relieve stress. This unity comes from combining core muscle movements with your breathing rhythm. A qualified instructor will teach you the proper method to do this.

Do five repetitions of a basic Pilates exercise, the corkscrew. Lie back-down on your mat with legs extended straight up with toes pointed out (Pilates stance). Breathe in and sink your bellybutton to your spine as you circle your legs together clockwise. Breathe out and bring your legs back to the starting position. Then reverse the direction. Repeat.

Complete another basic Pilates move, the spine twist. Sit up tall with your legs straight out in front, feet flexed and arms extended straight out from your sides. Exhale and twist your torso to the right from the waist without moving any other part of your body. Twist as far as your body will allow squeezing your buttocks and legs together tightly. Inhale and return to the starting position. Exhale again and twist in the opposite direction. Repeat three times on each side.

Once you have mastered these basic exercises, progress to advanced variations or more challenging moves as directed by your instructor.

5

Increase your heart rate. Pilates is not a cardiovascular exercise. However there are ways to get your heart pumping while doing Pilates.

Speed up the frequency of the exercises.

Pair Pilates with an aerobic activity like swimming.

6

Continue on your own after formal instruction ends. Joseph Pilates designed Pilates exercises so that they can be varied and interesting and done on your own once taught the proper techniques.

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